Willardson Jeffrey M
Physical Education Department, Eastern Illinois University, Charleston, Illinois 61920, USA.
J Strength Cond Res. 2007 May;21(2):628-31. doi: 10.1519/R-20426.1.
Few studies and reports in the body of literature have directly addressed the issue of whether resistance exercise sets should be performed to failure. Research has clearly demonstrated the superiority of performing multiple sets vs. single sets for increases in maximal strength. However, there is little direct evidence to decide conclusively whether or not multiple sets should be performed to failure. Therefore, the purpose of this research note was to discuss what is currently known concerning the application of training to failure and to stimulate further research on this topic. Although not essential for increases in muscular characteristics such as strength and hypertrophy, training to failure might allow advanced lifters to break through training plateaus when incorporated periodically into short-term microcycles. Because muscular hypertrophy is a key contributor to long-term increases in maximal strength, advanced lifters should consider training to failure occasionally. The potential mechanisms by which training to failure might provide an advantage are through greater activation of motor units and secretion of growth-promoting hormones. However, training to failure is not an effective stimulus without lifting at a sufficient intensity (percentage of 1 repetition maximum). Furthermore, training to failure should not be performed repeatedly over long periods, due to the high potential for overtraining and overuse injuries. Therefore, the training status and the goals of the lifter should guide the decision-making process on this issue.
在文献中，很少有研究和报告直接探讨抗阻训练组是否应该练到力竭这一问题。研究已明确表明，进行多组训练在增加最大力量方面优于单组训练。然而，几乎没有直接证据能最终确定多组训练是否应该练到力竭。因此，本研究报告的目的是讨论目前关于训练至力竭的应用所知的情况，并激发对该主题的进一步研究。尽管训练至力竭对于增加力量和肌肉肥大等肌肉特征并非必不可少，但对于高级举重者而言，将其定期纳入短期微周期训练中，可能有助于突破训练平台期。由于肌肉肥大是长期增加最大力量的关键因素，高级举重者应偶尔考虑训练至力竭。训练至力竭可能带来优势的潜在机制是通过更大程度地激活运动单位以及分泌促进生长的激素。然而，如果没有以足够的强度（1次重复最大值的百分比）进行举重，训练至力竭并不是一种有效的刺激方式。此外，由于过度训练和过度使用损伤的可能性很高，不应长时间反复进行训练至力竭。因此，举重者的训练状态和目标应指导在这个问题上的决策过程。
